When was the last time you had a good night’s sleep? Last year – or last decade? No matter your age, many things can keep you up: kids, deadlines, work worries. Read on for the worst sleep stealers at different life stages – and how to cope with them...

Once we leave childhood, satisfying sleep is often harder to come by.

The average 30- to 60-year-old woman sleeps less than seven hours a night, says the National Sleep Foundation. Women are also more likely than men to have trouble falling asleep and staying asleep.

Without it, our health takes a nose dive: Less sleep may increase your risk of high blood pressure, according to a 2009 study at the University of Chicago. With every hour of lost sleep, risk rose 37%.

Poor sleep also increases your chance of heart disease, cancer and obesity, says Svetlana Kogan, M.D., founder of Doctors at Trump Place, a complementary medicine practice in New York City.

Sleep-deprived people have suppressed immune systems, she says. That means they’re more likely to get bacterial and viral infections, and be depressed.

What’s the answer? Figuring out what’s robbing your sleep at different ages, and facing each one pillow first.

In Your 30s

Sleep Stealer: Depression“It’s the largest cause of insomnia in women in their 30s,” says Andrew Krystal, M.D., director of the Insomnia Sleep Research Program and professor of psychiatry at Duke University School of Medicine in Durham, N.C.

And women are twice as likely as men to get depressed, he says.

Snooze saver:Talk to a doctor about your blues.

They may prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine inhibitors (SNRIs).

The don’ts include napping during the day, exercising close to bedtime or turning your bed into an extra office, Krystal says.

Sleep Stealer: Worry You’re fretting about your career and whether Prince Charming will show up, London says. It may seem like you always need to be “on” to get the job and man you want.

“You’re out there to impress,” Kogan says. And this performance anxiety can keep you from sleeping.

Snooze saver:Set good sleep habits, Martin says.

“The rules are simple: Get out of bed and go to bed at the same times every day. Don’t try to make up for lost sleep. Use the bedroom for sleep and sex only.”

Also, turn the face of your clock away from the bed: Seeing the minutes tick by will make it harder to drift off.

Most important, keep your worries in perspective. By reasoning with yourself, you decrease anxiety, London says. “And the less anxious you are, the better you’re going to sleep.”

If that doesn’t work, consider seeing a therapist to help you address the fears keeping you awake.

Sleep Stealer: Overbooking You’re balancing a job, an active toddler, time with friends – and your husband. The only wiggle room may be a few hours snatched from sleep.

Snooze saver: If you’re voluntarily giving up sleep, remind yourself that in the long run (heck, even the short run), skipping sleep is counterproductive.

Sleep Stealer: PregnancyYour back hurts, you have to pee, the baby’s kicking.

“As the pregnancy progresses, you have increased risk of restless leg syndrome, the feeling that you have to move your legs,” Krystal says. That can wake you up and keep you from nodding off. About 70%-80% of women in their third trimester report difficulty sleeping.

Snooze saver:If an aching back is keeping you up, sleep on your side with a pillow between your knees and another one beneath your stomach to support your growing girth.

Antidepressants like SSRIs or SNRIs can help with these issues and treat anxiety as well.

Also, get more active, Kogan says. Exercise deepens sleep and reduces the time it takes to start snoozing.

Work out at least 20 minutes a day, five days a week, but not close to bedtime; exercise raises your core temperature, which can keep you up.

In Your 50s and Beyond

Sleep Stealer: MenopauseIn this decade, night sweats and hot flashes are impossible to ignore. In some women, menopausal symptoms trigger poor sleeping patterns that can continue even when those other issues have disappeared, Krystal says. Your body clock gets used to the new, sleep-deficient routine.

For a natural remedy, try black cohosh supplements, such as Remifemin, says Mary Jane Minkin, M.D., clinical professor of obstetrics and gynecology at Yale University School of Medicine. “It helps with sleep and night sweats.”

Don’t want to take pills? Avoid obvious insomnia triggers, like caffeine, and adopt healthy sleeping habits, such as going to bed at the same time every night.

Keep up workouts as well, particularly in the morning. A 2003 study at the Fred Hutchinson Cancer Research Center in Seattle found that postmenopausal women who exercised 30 minutes every morning had an easier time falling asleep than less-active women.

Sleep Stealer: Retirement“Retired people start sleeping late or napping during the day, and then they have poor sleep at night,” Krystal says. Then throw in increasing health issues like arthritis and the aches and pains that aging brings.

“The more you eliminate sleep apnea and other sleep problems, the fewer disturbances you see in older people,” Krystal says.

Resist the temptation to nap in your newfound free time. Sure, you’ve earned it after a lifetime of work – but you’ll pay the price at night.

Also, you don’t need to put up with pain, Krystal says. Talk to your doctor about medication to keep nighttime discomfort at bay.

Sleep Stealer: Sleep apneaThis sleep disorder causes breathing pauses during sleep, usually from a blocked airway. It's more likely to occur when women pass menopause. (Researchers aren’t sure if the drop in estrogen hormone is to blame or if throat muscles relax at this age.)

Sleep apnea is often accompanied by loud snoring, frequent waking, daytime sleepiness and high blood pressure. It's exacerbated by excess weight and smoking (which can also obstruct airways).

Snooze saver: Ask your partner if you’re snoring and struggling for breath as you sleep. If you are, see a doctor, Krystal says.

To be diagnosed, you may have to go to a sleep laboratory, where technicians will study your sleep patterns.

“The treatment is a CPAP [continuous positive airway pressure], a device [with a mask you wear] that blows air through your nose as you sleep,” Krystal says.

Sometimes surgery is recommended if excess tissue is blocking the airway or if a patient can’t get used to the CPAP.

Health writer Dorothy Foltz-Gray is a frequent contributor to Lifescript.

Are You Smart About Sleep?Getting a good night's sleep affects every aspect of your day, including your mood and your ability to be productive. And if that doesn't get your attention, listen up: Your sleep habits can even affect the number on the scale. Find out if you're smart about sleep, or if you need to be schooled by the Sandman.

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